Jun 22, 2018

Saturday June 23rd


A- 10 rounds                                 
Depth drops - 4 boxes 20 + 24 + 30 + 36 ascending height

B- EMOM 8min                                  
4-man makers- 35/20                                         
(1 push up only)                                                
Rest 3min                                           
EMOM 8min                                      
8 clusters- 40/25                                    
Rest 3min                                       
EMOM 8min                                      
12 alt snatches 50/35 

Jun 21, 2018

Friday June 22nd


AClean complex- Every 60sec for 5 sets- build off last week                                                                             
1 Hang clean + 1 clean + 1 Front squat

B- For time                                                 
@ 50% of todays max                                                                                                                
10 power cleans                         
10 front squats                                          
10 push jerks

C- For time                                            
Run 800m                                         
50 OHS 45/35                                   
800m Run                                       
50 thrusters 45/35                          
800m run                                             
50 front squats

Jun 20, 2018

Thursday June 21st


A- 4min AMRAP- max HSH or walk

B- 4min AMRAP                               
rMU complex                                                  
1 srict ring pull up + 1 rMU + 1 dip                                                      
If you are not able to do MU's 1 sRPU + 2 kRPU
                                                                                 
C- Modified Regional WOD 3                                                                                 
For time                                              
13min time cap                                          
3 rMU                                                   
8 HSPU or 25ft HS walk                
12 pistols                                                  
3 rMU                                                        
8 HSPU or 25ft walk                              
24 pistols                                          
3 rMU                                                        
8 HSPU or 25ft walk                                 
48 pistols     

Endurance WOD 

Forefoot WU
10 X 400m alternating between Threshold and Interval paces.
Equal recoveries between each

Jun 19, 2018

Wednesday June 20th


ABack Squat                                                                                                                                          
4 @ 85%                                                          
2 @ 87.5%                                                     
2 @ 90%                                                
2 @ 92.5%                                                
2 @ 95%      


BEMOM x 4rounds                                               
1- 10 barbell good mornings (athlete choice of weight)                             
2- 40 sec hollow hold

CFor time                                                                    
5 rounds of Cindy                             
5 pullups                                           
10 push ups                                      
15 air squats                               
30 HP clean 135/95                   
Row 1000m

Jun 18, 2018

Tuesday June 19th


 A-Snatch                                                             
Every 60sec for 7 sets                          
1 Snatch grip DL- pause at knee +
1 Hang squat snatch- pause at knee +                                   
1 Squat snatch                                    
Build to a moderate but not heavy weight- build from last week     

B-For time                                               
15 power snatches 125/85                                    
2 rope climbs                             
4 tall box jumps 30/24                 
6 rKBS 2/1.5p                                  
8 Dips                                                        
12 p snatch                                      
2 rope climbs                            
4 tall box jumps 30/24                 
6 rKBS 2/1.5p                                 
8 Dips                                                    
9 p snatch                                    
2 rope climbs                             
4 tall box jumps 30/24                 
6 rKBS 2/1.5p                                  
8 Dips          

Jun 17, 2018

Monday June 18th


APush jerk                                             
8 x 2 @ 85%

B6min EMOM                                        
1- SA ring row 5/arm                                 
2- 15 Banded Ext rotators

C20min AMRAP                                      
10 TTB                                                       
20 WBS 20/14- 10'/9'                                                                                      
10 GHD                                           
20 OH walking lunges 35/25                                                                       
40 DU's